Drinking Water Right Before Bed?
Why you shouldn't drink water right before bed
为什么睡前不宜喝水
According to Ashley Hainsworth, sleep expert at Bed Kingdom, while staying hydrated throughout the day is essential, there is a time when we should actually cut off drinking water.
据Bed Kingdom的睡眠专家阿什利·海恩斯沃思（Ashley Hainsworth）称，虽然一整天保持水分充足至关重要，但确实有一个时段我们应该停止喝水。
This is because overhydration, especially close to bedtime, can impact sleep quality and lead to frequent trips to the bathroom.
这是因为过度饮水，尤其是临近就寝时间过度饮水，会影响睡眠质量，并导致频繁起夜上厕所。
Hainsworth said: "Hydrating earlier in the day is crucial to ensure that your body has adequate time to process fluids and reduce the likelihood of disruptions during the night."
海恩斯沃思说：“白天早些时候补充水分至关重要，以确保你的身体有足够时间处理液体，降低夜间睡眠被打断的可能性。”
He added that drinking large amounts of water before bed prompts the kidneys to produce more urine, leading to more bathroom trips. This disrupts your natural sleep cycle which can harm long - term health.
他补充说，睡前大量饮水会促使肾脏产生更多尿液，导致更多次起夜。这会打乱你的自然睡眠周期，长期来看可能损害健康。
According to The Sleep Foundation, Sleep disruptions have also been associated with neurodegenerative disease including dementia and Parkinson's disease.
根据睡眠基金会的说法，睡眠中断还与神经退行性疾病有关，包括痴呆症和帕金森病。
Hainsworth said: "Consistent disruption to our sleep cycle, especially from frequent trips to the bathroom during the night, isn't just a nuisance - it's a serious threat to our overall health."
海恩斯沃思说：“持续打乱我们的睡眠周期，尤其是夜间频繁起夜，这不只是麻烦事——它对我们的整体健康构成严重威胁。”
When is the best time to drink water?
什么时候是喝水的最佳时间？
On the best time of day to load up on water, Hainsworth advised: "Start your hydration early in the morning and maintain a steady intake throughout the day."
关于一天中补充水分的最佳时间，海恩斯沃思建议：“清晨就开始补充水分，并在一整天保持稳定的摄入量。”
He added that this will mean you're less likely to feel the need to compensate with excessive water consumption later in the evening.
他补充说，这样一来，你在傍晚时分就不太会觉得需要大量饮水来弥补。
He also suggests cutting back on fluids in the hours before it's time to sleep, saying: "In the two hours leading up to bedtime, gradually decrease your fluid intake. This allows your body enough time to process the fluids, minimising the risk of disruptive bathroom trips."
他还建议在临近睡觉的几个小时减少液体摄入，他说：“在睡前两小时，逐渐减少液体摄入量。这能让你的身体有足够时间处理这些液体，将起夜干扰睡眠的风险降到最低。”
It's also advisable to avoid any kind of alcohol or caffeine from the likes of tea, coffee and some carbonated beverages before bed.
睡前也建议避免饮用任何含酒精或咖啡因的饮品，比如茶、咖啡和一些碳酸饮料。
"Both caffeine and alcohol can interfere with sleep," Hainsworth warned. "These beverages act as diuretics, increasing urine production. It's advisable to limit their consumption, especially in the hours before bedtime."
“咖啡因和酒精都会干扰睡眠，”海恩斯沃思警告说，“这些饮品会起到利尿剂的作用，增加尿液生成。建议限制饮用，尤其是在睡前几小时。”
Mr Hainsworth stressed the importance of establishing a consistent water - drinking routine to optimise sleep.
海恩斯沃思先生强调了建立一致的饮水习惯以优化睡眠的重要性。
He stressed the importance of aligning your water consumption with your daily routine by responding promptly to thirst, especially earlier in the day.
他强调要使饮水习惯与日常作息相契合，一旦感到口渴就及时喝水，尤其是在白天早些时候。
He added: "It's not just about how much you drink, but when and how it fits into your day. By adopting a mindful routine, you can improve sleep quality and overall health."
他补充说：“这不仅仅关乎喝多少水，还关乎喝水的时间以及喝水如何融入你的一天。通过养成一个有意识的饮水习惯，你可以改善睡眠质量和整体健康状况。”
翻译：豆包
整理：2025年1月20日于经典龙苑
